Movement library
EdemaWhole handPhases 0, 1, 2
Elevation with active open-close
Elevation + composite active flexion/extension
Combines elevation with muscle pump to reduce edema.
Best for
- Swelling control after activity or surgery
Default dose
3 min • 4×/day
Equipment
Pillow
Avoid when
- Open wound with drainage
Measurement targets
- Finger circumference (mm)
- Visual swelling change
Setup
- Lie down or sit with hand above heart on a pillow.
Steps
- 1Slowly open and close the hand.
Cues
- Slow pump; relax between.
Common mistakes
- Forceful gripping.
Stop rules
- Sharp pain (≥ 4/10)
- Increasing swelling during or after
- New or worsening numbness or tingling
- Color change in fingers (pale, blue, red)
- Wound opens, drains, or feels hot
- Next morning is worse than the day before
Progressions
- Add gentle wrist motion.
Regressions
- Tiny range only.
Continue your rehab
What to do next — not a dead end
Suggestions use body region, goal, motion type, and allowed phases — not your medical record. After surgery or a flare, follow your clinician first.
Estimated time
~3 min typical block
~3 min · 4×/day
Equipment
Pillow
Rehab stage
Phases 0, 1, 2
Generally lower load — still respect pain and swelling.
Where this shows up clinically
How phases map to healingNext best movements
Later phase or richer progression when you are ready.
Prerequisite / gentler lane
Same region and intent — usually earlier phase or lower risk.
Commonly paired with
Different primary goal, same region — typical mixed sessions.
Related movements
Similar mechanics, goals, or anatomy.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.